[quote]hel320 wrote:
Man, don’t ever buy any more equipment. It would make you lazy and take away half your workout. I think we need to recognize these as official USLR records. You have established the first record. Keep it up.[/quote]
That’s funny shit hel, thanks! I’ve been doing it that way for years. No room for a squat rack, and I don’t really care for the gym. Thinking about building myself a squat rack in the yard in the Spring. I suppose I should get over to the gym soon and get some proper squatting in.
Thanks Jimmy, and Streamline! Your motivation keeps me going. This place is the best. Got about 10 hours of sleep, and feeling pretty good this morning. Felt like I’d been beaten with a hammer last night. But I just kept eating, and eating while watching WSM after the game last night. So, I’ll get a little work in this morning.
Bench
1x10xbar
1x10x95
1x6x135
1x6x185
1x5x205
1x2x225
1x1x235
1x1x245
1x5x205
Suddenly not feeling so energetic anymore. I’ve found an old bench routine I think I’m going to start up next week. See if I can make some improvments to those bench numbers.
3 sets in the yard with the stone.
I think a full day of rest is in order for tomorrow. Maybe a run or something, but that’s it.
Tough week at work, inspired me to push Wednesdays workout really hard. It worked pretty well, I was whooped for two days. Still feeling it today, but I’m gonna get some more work in for legs today. My turn to work Saturday this week, so I may not get time to do anything tomorrow.
SLDL
1x10x135
1x8x185
4x6x225
Single Arm OH DB Squats(20up,40dwn)
4x6 each side
I got these right here on T-Mag a few weeks ago. I think this is the third or fourth time I’ve done them, and these fuckers aren’t getting any easier. You guys should try 'em, they’re wicked.
I’ve got about another half hour to play, I’m going outside. Aahh, perfect timing, was out there for 25 minutes.
4 sets of one arm bucket farmers
4 sets of 80lb stone carries
Great workout, I’ve got that I’m gonna puke feeling. Snow was deep and sticky, made it really hard to walk through.
Wow, DZ… Awesome workout! I was a hod-carrier when I was young(er) and I hated winter work (Eastern Washington) because of the snow. Now I see you loving it as a w/o! (OK, maybe not LOVING it… LOL)
[quote]Mr. X wrote:
Wow, DZ… Awesome workout! I was a hod-carrier when I was young(er) and I hated winter work (Eastern Washington) because of the snow. Now I see you loving it as a w/o! (OK, maybe not LOVING it… LOL)[/quote]
Getting kind of a late start today. Turning 47 today, and I’m not going into work. I know sometimes my posts sound like a weather report from snowy West Michigan. But damn I’m glad I don’t have to get out today. 7 inches of fresh lake effect yesterday, and it didn’t get above 4 degrees.
New bench routine
wk 1 1x12x65%
current SRM is 255
2x6x115
1x12x165
That’ll be it for today. Pretty disappointed, thought I was ready to bust through to some new levels, guess I was wrong. I’d seen some really nice gains recently, maybe I was after too much too soon. Probably shouldn’t try heavy deads so soon after last Sunday’s workout.
Hang in there DZ, life’s a learning curve. A set back is just the bodies way of saying you have to dig a little deeper. Besides a few misses just makes it that much sweeter when you get it. Stay strong Bro, tomorrows a new day!
I’m going to begin a powerlifting routine. I think I’ve figured it out after much studying yesterday. It includes speed work and max effort days, as well as assistance work on recovery days. Yetserday was a wash, I shouldn’t have done Deads at all, so I’m just gonna forget that happened. It looks something like this. 14 week program, 4 days a week.
Monday- ME bench then speed work
Tuesday- Bench recovery/ squat-dead assistance work
Wed. off, or GPP
Thurs- ME squats- with deads every other week, speed work
Friday- Squat dead recovery/ bench assistance.
There’s a bit more to it, but essentially that’s what it looks like.
So, let’s just kick things off with Squat/Dead assistance work.
5 sets of Stone carries.
These suckers get harder and harder as the snow gets deeper and deeper. And the damned stone is a solid ball of snow and ice now.
5 sets of hammer swings. I don’t have a sledge, so I used my 8lb maul I use for splitting firewood. Pretty effective, my forearms and grip are toast. I knocked over the tire from where I had it sitting, I doubt I’ll be able to move it again till Spring.I should have added, each set was 2 minutes, about 40 swings.
[quote]daddyzombie wrote:
I’m going to begin a powerlifting routine. I think I’ve figured it out after much studying yesterday. It includes speed work and max effort days, as well as assistance work on recovery days. Yetserday was a wash, I shouldn’t have done Deads at all, so I’m just gonna forget that happened. It looks something like this. 14 week program, 4 days a week.
Monday- ME bench then speed work
Tuesday- Bench recovery/ squat-dead assistance work
Wed. off, or GPP
Thurs- ME squats- with deads every other week, speed work
Friday- Squat dead recovery/ bench assistance.
There’s a bit more to it, but essentially that’s what it looks like.
So, let’s just kick things off with Squat/Dead assistance
work.
GMs
1x10xbar
1x8x95
1x6x135
3x8x225
Zercher squats
1x8x135
3x6x155
Rainbows(obliques)
2x10[/quote]
That looks alot like my training.It works great for me.
Keep hitting it brother. TRAIN HARD! Jimmy T
That looks alot like my training.It works great for me.
Keep hitting it brother. TRAIN HARD! Jimmy T
[/quote]
Cool, thanks for that feedback Jimmy. The M/E days use a progressivly higher % of the SRM, leading up to a new PR at the end of the cycle. I’m putting a lot of thought into the accessory work given my limited resources at home. What do you think about the speed work on the same day as M/E days, M/E work first. I agree with Colin that I’m not doing much speed work. It just seems to me now that I’ll have more time for that on M/E days, and I can get more assistance work in on recovery days.
Week 1
ME squats
1x10 @ 65%SRM
Doubt very seriously I could do my previous RSM of 380, so I’m going to downgrade that a bit to 350-360, and use that for calculating %. If those weights don’t feel heavy enough then I can make adjustments.
1x10xbar
1x6x95
1x6x135
1x3x185
1x10x230 That felt sufficiently heavy
Speed work
10x3x190
When I planned this day I was afraid it didn’t look like enough work. No worries, it was plenty of work!
[quote]daddyzombie wrote:
Week 1
ME squats
1x10 @ 65%SRM
Doubt very seriously I could do my previous RSM of 380, so I’m going to downgrade that a bit to 350-360, and use that for calculating %. If those weights don’t feel heavy enough then I can make adjustments.
1x10xbar
1x6x95
1x6x135
1x3x185
1x10x230 That felt sufficiently heavy
Speed work
10x3x190
When I planned this day I was afraid it didn’t look like enough work. No worries, it was plenty of work!
[/quote]
You mind if I ask EC to look at this. I don’t know if I like adding the speed days in on the ME days but I may be full of chit. I would go lighter still on the speed work. I think I was using 45% of Max but really lighting quick and little rest between sets, like 30 seconds or so. But you are the best judge, I like the plan Bro!
I’m with CW here, usually if you work ME on an exercise, the speed work for that exercise will be on another day.
I have seen some routines that have ME work and Speed work on the same days, but they’re different exercises. For example, hitting speed work on the bench and then doing some ME work for the squat. Thibaudeau had a cool routine set up that way back in the day (pre-T-Nation).
You mind if I ask EC to look at this. I don’t know if I like adding the speed days in on the ME days but I may be full of chit. I would go lighter still on the speed work. I think I was using 45% of Max but really lighting quick and little rest between sets, like 30 seconds or so. But you are the best judge, I like the plan Bro!
[/quote]
I need all the advice I can get Colin. I’m the one who doesn’t know chit. I was hoping you guys would ring in on this. I don’t know why I didn’t think about what Pencil Neck said about the bench speed work with the ME squats. And again, I’m looking for the opinion of you guys who’ve been doing this for a while. I’ll try going lighter on the speed work,I think that was 55%.
Do you think the speed work is really necessary every week? I was considering doing it every second or third week to free up more time for heavy assistance work.
I’m going to start making a better effort to do some direct bicep work and see what happens. Left bicep still gets pretty sore sometimes. I think I’m just paranoid.
[quote]daddyzombie wrote:
Do you think the speed work is really necessary every week? I was considering doing it every second or third week to free up more time for heavy assistance work.
[/quote]
The “classic” type of Westside split goes:
Day 1 - Max Effort Squat
Day 2 - Max Effort Bench
Day 3 - Rest or GPP
Day 4 - Speed Squat
Day 5 - Speed Bench
Day 6/7 - Rest or GPP
I saw in Colin’s workout that he did some max and speed work the same day and that’s pretty unusual. I can’t recall seeing that done before. But the thing about lifting is you never know if it’s going to work for you until you do it. And if it’s working for you, then do it.
But with speed work, I’d imagine that working on it consistently is going to give you more benefit than working on it periodically. So, I’d suggest doing it weekly at least. But that’s why they have a max effort day; they do their heavy assistance work on that day and then their lighter stuff and speed work on another day.
I’ve been doing it that way for years. No room for a squat rack, and I don’t really care for the gym. Thinking about building myself a squat rack in the yard in the Spring. I suppose I should get over to the gym soon and get some proper squatting in.